A revenge fantasy about your boss. Your to-do list. That flop of a meeting. You need to quit ruminating about your job. Here’s how to do it.
4 min
It’s one thing to work long hours. It’s another to surrender your free time to swirling thoughts of office predicaments and projects hanging over your head.
Many of us can’t let work go. It’s sinking our mental health and damaging our relationships. We need to shift the approach in our heads.
Joe Mellin thought maybe a week alone in the woods would do it. He journeyed by plane, bus and minivan to a remote pocket of Colorado for a program that coordinates solo wilderness excursions. Armed with a toothbrush, a journal and some dried split peas, the 41-year-old hunkered down to meditate and find out who he was.
Turned out, he was someone who really liked obsessing about his job.
“I was literally saying, Joe, you’re in Colorado, you’re off work, you’re in the middle of a forest, stop thinking about work,” the Washington-based tech worker recalls. By hour 36, in the quiet of his sleeping bag under the moon, he gave in. Soon he was sketching PowerPoint presentations in his journal, filling 20 pages with notes before he was finally able to let go.
Whether you’re on a spiritual quest in Colorado or at the playground with your kids, internally troubleshooting next week’s client pitch or entertaining revenge fantasies about a colleague, there’s a cost.
“You’re getting aggravated anew each time,” says Guy Winch, a psychologist and author who fashioned a TED Talk on the subject.
We often think we have to fix our jobs to relieve our work stress. “You might,” he says. “But fix you first.”
Start by tracking how much time you’re spending ruminating about work, Winch says. For many of his patients, that’s 10 to 20 hours a week—after-hours. (At the office, we’re generally too busy doing the job to perseverate about it, he says.)
To stop the cycle, tax your mental capacity with something more complex than Netflix or a walk. Try a memory task like naming all 50 state capitals or recalling the items in your fridge, Winch suggests. Two to three minutes is often enough for a reset.
Then, channel what you had been obsessing about into something useful. Ask yourself: What’s the actual problem to be solved? If you’re worried about workload, can you delegate to teammates or decline meetings?
If there’s nothing to be done about the situation—some co-workers are just annoying—try to find the silver lining, Winch adds. Maybe this is the spark you finally need to find a new, better job. Maybe you’re building skills that will help you in the future.
We’re bombarded with emails, Slack messages and back-to-back Zoom calls during the day, so it’s no wonder we can’t turn off our brains when we shut the laptop. We mentally brace for pings of all kinds, even when they’re not coming.
And some of this is on us. So many employees have tied their identities to their jobs.
“They’ve defined their whole value this way, so it makes it that much harder to let go of things,” Rebecca Zucker, an executive coach, observes of some of her clients. “Something that goes badly at work can feel annihilating.”
Lauren Orcutt, a 36-year-old in Sacramento, Calif., loves being a copywriter. Some of her friends and family don’t love constantly hearing about it, she says.
“I think about it so much, it just comes out,” she explains.
She’s often up at 3 a.m., galvanised by an idea for a new blog post or needled by the realisation she messed up an email. “I kind of felt like I was working all night” for months, she says. Her sleep suffered.
To reclaim her brain space, Orcutt started jotting down her thoughts in a lavender notebook she now keeps on the nightstand. Mistakes that are plaguing her get their own page, which she rips out in the morning.
“I am going to throw it away and move on with my life,” she says. Even capturing the good ideas calms her, helping her drift back to sleep.
Ruminating about work can make it hard to fall and stay asleep, and damage our mood and mental health, says Verena C. Haun, a professor at the Julius Maximilian University in Würzburg, Germany, who studies psychological detachment from work. Depleted, we often perform worse at work the next day.
She suggests marking the transition from work with a simple ritual, like washing out your coffee cup or changing clothes. Find a hobby, or three, that make you truly forget about work while you’re doing them. Set a goal, say, an hour spent gardening, especially on stressful work days.
You can’t think about work when you’re trying not to crash a boat, Jackie Hermes, the chief executive of a marketing firm, says she discovered. When the onset of the pandemic caused her business’s revenue to drop 40%, she rethought her relationship, once all-consuming, with her job.
“Is this really what I’m dedicating my entire life to?” she asked herself.
She doesn’t work less hours now, but she has changed how she thinks about work, allowing herself more flexibility and trying new things in her personal life. During the day, she’ll sometimes pop into the boating club she recently joined or catch a Milwaukee Brewers game at the ballpark.
“Work isn’t the only priority anymore,” she says, noting that so much about our jobs is out of our control anyway.
Now she tells herself, “I’m not behind. It’s always going to get done.”
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Parts for iPhones to cost more owing to surging demand from AI companies.
4 min
Apple has dominated the electronics supply chain for years. No more.
Artificial-intelligence companies are writing huge checks for chips, memory, specialised glass fibre and more, and they have begun to out-duel Apple in the race to secure components.
Suppliers accustomed to catering to Apple’s every whim are gaining the leverage to demand that the iPhone maker pay more.
Apple’s normally generous profit margins will face pressure this year, analysts say, and consumers could eventually feel the hit.
Chief Executive Tim Cook mentioned the problem in a Thursday earnings call, saying Apple was seeing constraints in its chip supplies and that memory prices were increasing significantly.
Those comments appeared to weigh on Apple shares, which traded flat despite blowout iPhone sales and record company profit.
“Apple is getting squeezed for sure,” said Sravan Kundojjala, who analyses the industry for research firm SemiAnalysis.
AI chip leader Nvidia recently became the largest customer of Taiwan Semiconductor Manufacturing , or TSMC, Nvidia Chief Executive Jensen Huang said on a podcast.
Apple had been TSMC’s biggest customer by a wide margin for years. TSMC is the world’s leading manufacturer of advanced chips for AI servers, smartphones and other computing devices.
Spokesmen for Apple and TSMC declined to comment.
The big computers that handle AI tasks don’t look like the smartphones consumers own, but many companies supply components for both. In particular, memory chips are in short supply as companies such as OpenAI, Alphabet’s Google, Meta , Microsoft and others collectively spend hundreds of billions of dollars to build AI computing capacity.
“The rate of increase in the price of memory is unprecedented,” said Mike Howard , an analyst for research firm TechInsights.
That applies both to the flash memory chips that store photos and videos, called NAND, as well as the memory used to run apps quickly, called DRAM.
By the end of this year, the price of DRAM will quadruple from 2023 levels, and NAND will more than triple, estimates TechInsights.
Howard estimates that Apple could pay $57 more for the two types of memory that go into the base-model iPhone 18 due this fall compared with the base model iPhone 17 currently on sale. For a device that retails for $799, that would be a big hit to profit margins.
Apple’s purchasing power and expertise in designing advanced electronics long made it an unrivaled Goliath among the Asian companies that make most of the iPhone’s parts and assemble the device.
Apple spends billions of dollars a year on NAND, for instance, according to people familiar with the figures, likely making it the single biggest buyer globally. Suppliers flocked to win Apple’s business, hoping to leverage its know-how and prestige to attract other customers.
These days, however, “the companies now pushing the boundaries of human‑scale engineering are the ones like Nvidia,” said Ming-chi Kuo, an analyst with TF International Securities.
Demand for AI hardware is poised to keep growing rapidly. Apple’s spending growth is modest in comparison with what is being spent to fill up AI data centers, even though it is breaking records with huge sales of the iPhone 17.
Samsung Electronics and SK Hynix are raising the price of a type of DRAM chip for Apple, according to people familiar with Apple’s supply chain.
Big AI companies pay generously and are willing to lock in supply and make upfront payments, giving the South Korean chip makers leverage against the iPhone maker.
Apple signs long-term contracts for memory, but it has used its heft to squeeze suppliers.
Its contracts have empowered it to negotiate prices as often as weekly, and to even refuse to buy any memory from a supplier if Apple didn’t view the price as favorable, according to people familiar with its memory purchases.
To boost leverage with suppliers, Apple even began stocking more inventory of memory. That was atypical for Cook, who normally cuts inventory to the bone to maximize Apple’s cash flow.
Apple is fighting not only for current deliveries but also for the attention of engineers at suppliers.
Glass scientists who worked on developing the smoothest and lightest smartphone displays are now also spending time on specialised glass for packaging advanced AI processing chips, according to industry executives.
Makers of sensors and other gizmos inside the iPhone are winning new business from AI companies such as OpenAI that are developing their own hardware.
Still, suppliers said they were far from giving up on business with Apple. Working with Apple is a form of education, they said, because it remains one of the most demanding and disciplined customers in the industry.
TSMC, the Taiwanese chip manufacturer, has built successive generations of its most advanced chips with Apple as its lead customer, relying on the big predictable demand for iPhones.
Now that TSMC is doing more business with Nvidia and other AI companies, people with knowledge of the chip supply chain said Apple was exploring whether some lower-end processors could be made by someone other than TSMC.
One of Apple’s biggest profit-spinners is selling extra memory for far more than the memory chips cost the company.
Last fall Apple discontinued the iPhone Pro model with 128 gigabytes of storage.
Customers who want that model must now start at 256 gigabytes and pay $100 more—the type of move that could be repeated this year to help Apple offset higher costs, wrote Craig Moffett, an analyst at Moffett Nathanson, in an investor note.
However, Apple isn’t expected to raise the price of its next iPhone models over similarly equipped iPhone 17s, said Kuo, the analyst.
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